Thursday, September 26, 2013

2. Barbell
For time:
4x8 unbroken Back Squats, 225/155 - taken from a rack.rest 2 minutes
4x4 unbroken Cleans, 225/155 - squat or power.rest 2 minutes
4x6 unbroken Front Squats, 225/155 - taken from a rack.rest 2 minutes
2x5 unbroken Jerks, 225/155 - taken from a rack.rest 2 minutes
1x5 unbroken Thrusters, 225/155 - "thrust-a-jerks" allowed.This entire session is for time, but don't allow yourself to work with bad mechanics - be smart and take the time you need to get the reps and drill in good movement. You must break after the prescribed reps and if you can't get a set unbroken you must redo that set.

3. Gymnastics
4 RFT:
7 MU
7 Box Jumps, 40/30"
7 Burpees

2014 OPEN ATHLETES

1. Metcon
3 RFT:
30 Squat Cleans, 95/65
30 Burpees
30 Abmat Sit-ups

"We are lions in a field of lions.

Believe that voice that says that you CAN run a little faster

and that you CAN throw a little harder.

Luck is the last dying wish of those who want to believe winning can happen by accident.

Sunday, September 22, 2013

1. Snatch Ladder
Guys: start at 155
Girls: start at 95
Add 10# every minute until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 20# and hit three more singles.

2. Clean and Jerk
5x1 at 90% across3. Box Squats
6x2, across
Set up a box just below parallel. Keep you shins vertical as you slowly descend and absorb the box (no plopping). Pause for a second relaxing the hamstrings before exploding out of the hole.

Guys: start at 135
Girls: start at 75
Add 5# every minute until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.

Friday, September 20, 2013

2. Barbell
OTM x 20
Odd: 7 Front Squats
Even: 7 JerksOne barbell and the same weight for both movements. Good place to start is 50% of 1RM FS or Jerk, which ever is lighter. Use a rack and climb up in weight when possible.

3. Gymnastics
A: For 4 minutes, every :30 complete a set of max rep Strict C2B Pull upsrest 1 minute
B: For 4 Minutes, every :30 complete a set of max rep Strict Ring Dipsrest 1 minute
C: For 4 Minutes, every :30 complete 1 Rope Climb. Do these legless for as long as possible then switch to regular

Tuesday, September 10, 2013

1. Snatch Complex
15 x 1, Squat Snatch OTM - start at 70% and work up. If you miss you must go down by at least 10# on the next attempt and hit that weight twice before moving up again. Do not go above 90%.

2. 3 Position Clean and Jerk

3 sets of: 3 Position Clean and Jerk.
Position One - High Hang, pockets
Position Two - Hang, mid thigh
Position Three - Low Hang, below knee1 set = 3 position clean + 1 jerk.

Monday, September 9, 2013

MORNING WORKOUT1. Bounding
6 x 4 Facing Hurdle Hops - face a set of four hurdles. two foot take off and landing, bound over all four without pausing. all hurdles set at the same height. work to a max height.

2. Skills
10 RFT:
30 unbroken Double Unders. Complete 30 unbroken double unders. Rest as little time between sets as possible. If you miss a rep, that set doesn't count. restart that set and continue till you finish 10 sets.

2. Barbell Benchmark
A: 3 sets of max unbroken Cleans, 225/155 - all reps must be TNG, no resting in the hang.
B. 21-15-9 unbroken Back Squats for time, 225/155 - you must break between each set. if you are unable to complete the prescribed reps in a set you must re-start that set.

3 sets of: 3 Position Pause Clean and Jerk.
Super Slow Clean Pull to below Knees, pause for 2 full seconds. Continue pulling to above the knees, pause for 2 full seconds. Continue with a super slow pull to mid thigh, pause for 2 full seconds then squat clean the weight and then jerk it.